I'm Mallory Rowan, Entrepreneur, And This Is How I Workout


Start off by telling us about yourself and your journey so far!
I’m a 25-year-old entrepreneur who left the corporate life behind when I graduated from a university and decided to dive into my own business. I own a fitness lifestyle apparel brand that allows athletes to give back with a portion of every sale going towards providing access to clean water in developing countries. While studying journalism and business at university, I fell in love with fitness and, since then, I’ve been sharing my journey online.

How did you get into fitness?
As a child, I grew up in competitive dance and spent every hour, not at school in the dance studio. When I stopped competing, I started exploring pole fitness and started going to the gym so my body wouldn’t go into shock from a huge decrease in activity levels after having dance classes every day of my life.

When I started lifting weights, I had strong legs like a dancer and my heavy squatting drew the attention of some local powerlifters. They were looking for women to join the university powerlifting team, and I decided to give it a shot.

What's your fitness specialty?
For quite a few years, I identified deeply as a powerlifter. Although I still incorporating squats, bench press, and deadlift into my workouts, I’ve shifted to promoting a more well-rounded approach to health and fitness. I believe in creating a balance that works for each individual, and more than anything, having fun in the gym.

What's your preferred style of encouragement?
If you follow me on Instagram, you know I’m all about positivity and keeping it real. I don’t like sugarcoating things, but I like finding the good in them. I believe keeping a positive mindset can actually impact your success.

What would you recommend to someone that is new to the city, or working out, in terms of meeting and connecting with others?
Trust your instincts! When you go to the gym, you’ll see others doing similar workout styles, wearing certain clothes you like, and who seem like someone you would genuinely get along with. Don’t be afraid to approach that person and introduce yourself, because chances are they’re curious about you too!

How do you track fitness goals?
Personally, I like to track my workouts in a spreadsheet so I know if I’m progressing each week. I don’t fixate on the weights because there are other factors that can impact your strength from one week to the next, but I like to use it as a way to push myself to go heavier each week if the strength is there. Tracking my workouts also allow me to stay focused on long-term goals and have a reference point to look back on when I’m further along.

What do you track for fitness goals?
My most important metric is simply how I feel. I train to feel good, to have energy, and to become a better version of myself. I use my general feelings to guide my training, but I also rely on some quantitative metrics like the weight I’m lifting, the reps and sets I’m hitting, and for cardio activities, the length, intensity, or calories burned.

What is the best way to check out your work and provide support?
Instagram: @malloryrowan
Website: www.malloryrowan.com
YouTube: youtube.com/c/malandjosh
Apparel Instagram: @lvdfitness @lvdmedia
Apparel Website: www.lvdfitness.com

Who are your fitness icons/mentors/heroes/inspiration?
I’ve never been one to have favourite celebrities or star struck moments, but I’m inspired by any woman tackling the weight room for the first time. I love women who showcase their strength and breakdown myths like lifting weight makes you bulky. A few of my favourites include Jennifer Thompson, Maddy Forberg, and Dana Linn Bailey.

What is your favorite food?
I can almost never say no to some soft shell tacos or fajitas. I recently switched to a majority gluten-free and dairy-free diet, but I’ve still been able to create alternative versions for my favourite meals.

What’s your go-to song or artist at the gym?
Just like my training, my gym music seems to go in phases or depends on my mood. Typically, you’ll find me listening to remixes of current songs because I like the high-energy versions but still the familiarity of when the beat will drop. Lately, I’ve been doing some workouts to podcasts like How I Built This or to the top R&B tracks.

What are three interesting facts about you?
1. I was terrified of riding a bike until last year. It still freaks me out a bit but I started biking to the gym all summer and now can’t wait to get back to it.
2. I’ve never dyed my hair. I somehow just held onto the “baby blonde” most people grow out of.
3. I once broke two toes in a pole fitness class and had to explain to everyone for weeks: “I kicked a pole”.

What is your greatest achievement and how has it shaped you?
I worked in startups and always found myself inspired by the idea of creating my own business but often too intimidated by it. When I met my partner Josh, he gave me the courage I needed and we dove into a new business head first together. Now that I’ve seen the other side, I have an entirely different outlook on what a career can mean, and I’m driven to live every day to its fullest.

If you could master one skill you do not have, what would it be?
The ability to dive in without worry. I tend to focus on getting places on time, potential risks and outcomes, and sometimes I forget to just live in the moment.

Treadmill: 5 mins warm up of walking or running
Deadlifts: 4 sets of 8
Reverse Hack Squat: 4 sets of 12
Single Leg Leg Press: 4 sets of 10 per leg
Hamstring Curls: 3 sets of 12 per leg
Quad Extensions: 3 sets of 12 per leg
Lunges: 3 sets of 10 per leg
Glute Bridges: 3 sets of 20
Box Jumps: 2 sets of 20